Find your TDEE first using the TDEE Calculator, then enter that number here. The calculator shows your daily calorie target, weekly deficit, and how long it’ll take to lose 5 kg.
Why 7,700 kcal equals 1 kg of fat
This is the most important number in weight loss math. One kilogram of body fat stores roughly 7,700 kilocalories of energy. To lose that 1 kg, you need to burn 7,700 more than you eat, cumulatively.
A 500 kcal/day deficit over 7 days = 3,500 kcal = about 0.45 kg of fat loss. Not exactly, your body adapts, water weight fluctuates, muscle affects metabolism. But as a planning number, 7,700 kcal/kg is reliable.
My gym trainer Suresh in Chennai always says: “Don’t aim to lose 1 kg a week. Aim to be 500 calories under maintenance every day. The kg takes care of itself.” That’s the right framing.
What TDEE actually measures
TDEE is Total Daily Energy Expenditure, the calories your body burns in a full day including basal metabolism (just being alive), digestion, and all physical activity. It’s not just your workout calories.
A 30-year-old woman, 60 kg, 160 cm, working a desk job with 3 gym sessions a week has a TDEE of roughly 1,950–2,100 kcal. If she eats 1,600 kcal, her deficit is 400–500 kcal/day. That’s a 20–25% deficit, which is sustainable.
Go to the TDEE Calculator to get your number. Then come back here.
How big a deficit is safe
A 20% deficit is where most people should start. Aggressive is 25–30%. Beyond 35–40% you risk muscle loss, fatigue, hormonal disruption, and the rebound that follows extreme restriction.
| Deficit level | Daily cut | Weekly fat loss | Notes |
|---|---|---|---|
| 10% (mild) | ~200 kcal | ~0.2 kg | Very sustainable, slow |
| 20% (moderate) | ~400 kcal | ~0.35 kg | Good starting point |
| 25% (aggressive) | ~500 kcal | ~0.45 kg | Sustainable for most |
| 35%+ (very aggressive) | ~700+ kcal | ~0.6 kg | Risk of muscle loss |
For context: skipping one idli-sambar breakfast is roughly 350–400 kcal. One less glass of lassi with sugar is 150 kcal. Small, specific swaps beat massive restriction.
Indian diets and calorie counting
Indian food is harder to count than Western food because recipes vary wildly. A “medium dal” at home might be 200 kcal or 400 kcal depending on ghee and serving size.
Rough Indian food calorie reference:
- 2 rotis with sabzi: 350–450 kcal
- 1 cup white rice + dal: 400–500 kcal
- Idli (2) + sambar: 250–300 kcal
- Poha (medium plate): 300–350 kcal
- Dosa (plain): 150–180 kcal
- Biryani (restaurant portion): 600–800 kcal
Apps like HealthifyMe have Indian food databases. Not perfectly accurate, but useful for spotting the big-calorie items. Ghee, oil, and sugar are usually the culprits, not the grains or vegetables.
Protein and the deficit
Cutting calories while keeping protein high preserves muscle. The general recommendation for people in a deficit is 1.6–2.2g of protein per kg of bodyweight. For a 70 kg person, that’s 112–154g protein daily.
Indian diets tend to be low in protein. Dal has protein but not a lot per serving. Paneer, eggs, chicken, and Greek yogurt are the dense sources. Worth prioritising during a deficit because muscle loss during dieting slows metabolism further.
Check your BMI with the BMI Calculator for your current weight context.
Related calculators
- TDEE Calculator - get your maintenance calories first
- BMI Calculator - check your current BMI
- Body Fat Calculator - track body composition, not just weight
Sources
- Mifflin MD, St Jeor ST et al. — “A new predictive equation for resting energy expenditure in healthy individuals” (JADA, 1990) — TDEE formula underlying this calculator
- Hall KD et al. — “Quantification of the effect of energy imbalance on bodyweight” (The Lancet, 2011): ~7,700 kcal deficit = 1 kg fat loss estimate
- Indian Council of Medical Research (ICMR) — Dietary Guidelines for Indians (2024): safe deficit ranges and protein recommendations